Four Steps to Building Big Bicep Muscle Fast
The key to building big bicep muscles can be broken down into four points and these are: choosing the right bicep exercise, determining the right bicep training intensity, getting the right amount of rest and recovery to allow the bicep muscle to grow, and finally getting the right nutrition needed to allow the bicep muscle to grow in size.
When it comes to training the bicep muscle many people often make the mistake of picking any bicep workout routine and following it to the letter, without actually understanding what they are actually doing. The problem is that most bicep routines are not designed for the average bodybuilder-they were in fact written by and designed by professional athletes who are on anabolic steroids. So it makes sense that what works for them will not necessarily work for you -the natural bodybuilder; who wants to gain muscle mass on their biceps fast.
I will discuss the four points above and show you how you can incorporate them into your arm building routine.
First select the best bicep exercise. The best bicep exercise is the standing bicep curl for the simple reason that it affects multiple bicep and stabilizer arm muscles. It is also the only bicep exercise that allows you to lift the maximum amount of weight. The maximum amount of weight is crucial because it helps you to generate the maximum amount of training intensity.
Which brings us to the second point, which states that the training intensity generated in your bicep workout is crucial when it comes to building your bicep muscles. This is true for the simple reason that you need the right intensity to stimulate muscle growth in your arms. If you don’t give the biceps the muscle stimulation they need via the right tainting intensity they simply will have no treason to grow in size and strength.
Training intensity can be increased by increasing the weights used in your workouts (whiles using good form), decreasing rest sessions between sets and using a variety of high intensity principles in your bicep workout routine.
The third point to induce muscle growth in your arms is recovery. Once you have stimulated the bicep muscles to grow by using the right intensity it is now time to allow the muscle to recover. Without recovery your arm muscles simply won’t grow! Think of your arms muscles as a construction site. Unless the site is first demolished (broken down by the right intensity workouts) and the foundation laid and allowed to set -the workers can’t build a building (the concrete foundation has to rest and set before you can build on it). To encourage recovery, do not train your biceps more than once a week and 2 sets of 2 exercises is all you need.
And finally the last point for building your bicep muscle is getting the right nutrition.
Once you have all the above three points in place you can then make sure you are consuming the right amount of calories. In general to gain an inch on your arm muscles you need to gain ten pounds of muscle. And to gain weight and muscle you need to be consuming more calories than you burn. A good estimation of the number of calories needed is to multiple your body weight in pounds times twenty. This will give you enough calories to build overall body mass and biceps size
In summary, you must have all the above four points in place if you wish to develop your bicep muscles.
If you do it correctly you will gain muscle on your guns easily- gaining a few inches in a year is indeed possible for the beginner bodybuilder.
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Bicep Exercises – The Bicep Curl
Bicep exercises for most people are the part of their workout they look forward to the most, as watching the bicep muscle grow and pump in front of you.
I love working my biceps I find them easy to train and they respond really well in every workout.
Training the bicep can differ from one person to the next so here is how I train my biceps and how I perform a bicep curl the best way that works for me.
Bicep exercises.
The barbell curl: this bicep exercise is the route of your bicep workout without it you won’t grow a thick well shaped bicep muscle group.
Stand with your feet about shoulders width apart using a straight bar or an EZ bar take a shoulders width grip. Now I like to do pyramid sets, this is where you start at a low weight that allows you to do around 15 reps with not much effort, the aim here is to get the blood into the bicep, then increase the weight up each time until I hit around 7-9 reps.
After taking the barbell of EZ bar at a shoulders width grip, tuck your elbows into your side curl the bar up to your chin, now in all bicep exercises remember to squeeze the muscle at the top of the movement lifting your elbows up about 3 inches then back onto your sides when bringing the weight down then stretch the bicep at the bottom of the exercise, also stretch the bicep in-between the exercises, I have said it before and will say it again this is key to building not only the bicep muscles but any muscle group.
The biceps I find are best worked out on their own, but if you are going to workout on another muscle group, I like to make it my back or abs but workout the biceps first, as they are only a small muscle group and will get exhausted quickly.
When doing a bicep curl with dumbbells the same principle as written above applies, squeezing and stretching the bicep muscle you get the best results.
There are loads of bicep exercises, the ones stated above are very basic but if you are just starting out in weight training or training your biceps then make sure you put these into your training or workout programme for bicep exercises.
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Preacher Curl – How to Do Dumbbell Preacher Curls
One of the best and most popular bicep exercises is the Preacher Curl. This exercise can be done with either a barbell, an EZ bar, or dumbbells (one or two) and is considered a staple exercise for any serious trainer or bodybuilder.
The effectiveness of Preacher Curls stems from them being one of the best isolating exercises. They help you isolate the bicep muscles and ensure that these muscles are responsible for the actual execution of the exercise. In addition, this is one of those exercises that you can pack the weight on and achieve a fast muscle growth in one of the most popular muscle groups: the biceps.
What do you need to do preacher curls?
You need a preacher curl bench which can be found at most gyms and can also be purchased for your home if you decide that you want to invest in some fitness equipment. In this article, I want to teach how to do Dumbbell preacher curls so you will also need a dumbbell or two (for one handed and two handed variations of this exercise).
How to do the preacher curl?
Let’s look at the one handed version as the two handed version is usually done with an EZ bar and not with dumbbells.
Your position yourself at a height in which you can rest one arm, the one holding the dumbell, stretched out and resting against the bench’s pad. The other hand, the free one, rests on top of the pad and helps you support and stabilize your body throughout the exercise.
Your upper body and back need to be straight and your feet positioned wide to lend more stability.
You perform the exercise by curling your arm upward until it is slightly above horizontal. The only muscle that’s supposed to be working is the bicep (with forearm muscles supporting). Make sure to not let your elbow slide or move and avoid tilting or twisting your upper body. If you can’t do this exercise properly do it with less weight.
Once you reach the top position, you need to hold for a second or two before lowering the dumbbell down to the starting position.
As always, for big muscle growth you will need to pack on the weight, but I recommend doing it only once you managed to acquire total control over the dumbbell.
Work both arms symmetrically to avoid growing one bigger than the other. Include this exercise often in your routine.
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Visit Preacher Barbell Curl Proper Technique to see how to do the variation with the barbell. For an exercise that works the bicep and forearm together, visit Reverse barbell Curl Exercise John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter. Article Source: http://EzineArticles.com/?expert=John_Davenport |
Muscular System Of The Arm
arm muscle structure
- flexed bicep
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How Can I Make My Biceps Bigger?
Almost every day… without fail… someone sends me an email asking about bicep exercises.
The song is always the same… “how can I make my biceps bigger?”
Then the guy will go on to tell me that he’s doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.
That’s what most guys do. And most guys will never stretch the tape measure beyond 16 inches.
So today, I’m going to give you some tips that you can use to build sleeve-stretching biceps.
Tip #1: Stop Torturing Your Biceps
Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.
So why would you expect your biceps to be able to recover from the exact same workload that you inflict on larger muscle groups? It doesn’t make any sense.
Because the biceps are a smaller muscle group, you need to work them hard and brief… and then let them recover. I recommend no more than three training sets for your biceps.
Tip #2: You Must Pick The Right Exercises
I don’t know why… but people seem to love the concentration curl. Yet… it’s one of the least effective bicep exercises. Why? Because this exercise severely limits the amount of weight you can use.
The most effective mass building exercises are the ones that allow you to safely move the most weight. That’s why squats are a better mass-builder than leg extensions.
So when choosing bicep exercises… remember that you should be looking for exercises that will allow you to safely move the most weight.
With that in mind, here are my top four bicep exercises.
Best Bicep Exercise #1: Weighted Chin-up
This is the grand-daddy of bicep exercises. And for good reason. This exercise allows you to use the most weight. Plus, this exercise recruits extra muscle fibers because it involves moving your entire body instead of just moving your hands.
Do perform a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then simply pull your body up. When you can do ten reps or more, it’s time to get a belt and start strapping some weight to your waist.
And when you’re knocking out chin-ups with 90lbs around your waist… your biceps will be just about as big as they can get.
Best Bicep Exercise #2: Friction Barbell Curl
Not many people know about this exercise but it’s one of my personal favorites. It’s performed just like a typical bicep curl… grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative portion of the exercise a little more efficient.
Best Bicep Exercise #3: Cable Curl
I don’t do this exercise too often but I will rotate this exercise into my routine when I stop making progress with the other exercises.
Attach a straight bar handle to a low pulley machine and simply curl the bar. To make the exercises more difficult, bend slightly forward at the waist through the entire movement.
Best Bicep Exercise #4: Preacher Curl
This is another favorite of mine. It doesn’t need much explanation. You must have a specialized preacher bench to perform this exercise. Simply sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an EZ-curl bar for this exercise. Also, I prefer to keep the rep count higher on this exercise as I personally see better results with higher reps.
If you haven’t been able to make your biceps grow, give these exercises a try. Remember, the most important thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you’ll be curling 200lbs in less than one year. And you’d better believe your biceps will be huge when you make that kind of jump.
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Matt Marshall is the author of the Tried and True Fitness blog – a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health. To download a free copy of his book, visit http://www.triedandtruefitness.com/freebook Article Source: http://EzineArticles.com/?expert=Matt_Marshall |
